EXSS 181 Exam 2 Questions and Answers Latest Revised Solutions.

EXSS 181 Exam 2 Questions and Answers Latest Revised Solutions. Four Stages of PST Program - ANSWER 1) Education & assessment 2) Acquisition Phase 3) Practice 4) Evaluation Stage 1 of PST Program Education & Assessment Goal - ANSWER The goal is for participants to quickly realize how important it is to acquire psychological skills and how those skills affect their performance Stage 1 Education / Assessment Must Understand: - ANSWER Convey the importance of PST- Consultant must understand what PST can and can not do, Athlete must understand the importance of practice, Patience!! Stage 1 Needs Assessment: - ANSWER Focuses on determining the areas or various psychological skills athletes need to personally improve upon PST Stage 2- Acquisition Phase - ANSWER • Focuses on strategies and techniques for learning the various psychological skills Acquisition Phase- What does the athlete need? - ANSWER • Develop strategies and techniques for learning new skills based on needs • Prioritize and limit the number of new skills introduced at one time • Learn basic skill away from the playing field (later classes: goal setting, relaxation training, Imagery, self-talk etc) Acquisition Phase- Tailoring to individual - ANSWER • tailor specific strategies to an athlete's unique needs and abilities • skills need to be learned and practiced • expect improvement as they develop these skills and refine them PST 3rd Stage- Practice Phase: - ANSWER Automation Integration Simulation • automate skills through overlearning- • teach people to systematically integrate psychological skills into performance situations EXSS 181 Exam 2 Questions and Answers Latest Revised Solutions. • simulate skills people will want to apply in actual competition PST Practice Phase- Automation - ANSWER • Practicing until skill can be performed without a lot of higher-level cognitive control - "automatic" PST Practice Phase - Integration - ANSWER • Use the skill, or version of it in practice, then competition • Gradually introduce • Find ways to adapt the skill to avoid disrupting performance PST Practice Phase- Simulation - ANSWER • Re-create the situation that requires the use of the skill in a practice setting to get "real world" experience before using it in real competition PST Stage 4- Evaluation Phase - ANSWER Was the PST program carried out as planned? by athlete, by coach by consultant? Did the athlete improve their mental skill? Did the athlete meet the goal of the program / solve the initial problem? Subjective and performance feedback Reassessment - ANSWER what could be modified or done next to deal with problems or aid further improvement? Continue through steps again- Acquisition, Practice, Evaluation Why is PST programs described in a circular process? - ANSWER One you complete the phases and evaluate, you reassessment and continue through the steps again, so this continues in a circular process until the goal of self-regulation is met What is the ultimate goal of PST? - ANSWER Self-regulation The ability to work toward one's short and long term goals by effectively monitoring and managing one's thoughts, feelings and behaviors. 5 Stage Self -Regulation Model - ANSWER Stage 1 Problem Identification Stage 2 Commitment Stage 3 Execution Stage 4 Environmental Management Stage 5 Generalization Review real life example Slide 20 of Chap 17 - ANSWER Common problems implementing a PST - ANSWER Lack of conviction by athlete Lack of time by athlete Lack of sport knowledge by consultant Lack of follow-up (both) Relaxation Training Method: 1) Deep Breathing - ANSWER • Easy, effective • Breathing out decreases muscle tension.. but tendency in stressful situation to hold breath or increase breathing rate • Deep, diapraghmatic breathing at a slow and controlled pace - Complete breaths - Rhythmic breaths: 4-4-4 count • Best use in competition: during breaks in action Relaxation Training Method: 2) Progressive Relaxation - ANSWER • objective is to teach/train contrast between tension and relaxation • Involves contracting and relaxing major muscle groups in a sequence progressing through the whole body Major Premises of Progressive Relaxation - ANSWER • Tension and relaxation cannot occur simultaneously • Relaxation of the muscles (body) contributes to relaxation of the mind Progressive Relaxation- Practice & Integration - ANSWER Full program practice (30 min) Abbreviated program (shorter time periods) Relax on-site in competition Relaxation Training3) Autogenic Training - ANSWER • Exercises aimed at producing 6 types of sensations - Heaviness in extremities - Warmth in extremities - Regulation of heart rate - Regulation of breathing - Abdominal warmth - Cool forehead Longer time to learn, extensive practice Relaxation Training -